Month: March 2015

Protein Packed Turkey Chili

Leave a comment

Being the Midwest there is no surprise about a unexpected snow storm in the middle of March. So when I woke up yesterday morning to a white-out covering the city skyline I knew nothing would be more comforting than a nice pot of turkey chili for Monday night family dinner.

I love chili. Everything goes into one pot and you can pack it with pretty much anything you desire, there are no limitations. It’s also a great dish to separate and freeze for a rainy — or in this case, snowy — day. Loaded with protein and vegetables, served over rice or on it’s own, chili is an essential for any Midwesterners life!

Yields 12 servings — that’s 12 meals for you meal preppers!!!

Ingredients

  • 1 lb of lean ground turkey
  • 3 cloves of garlic
  • 1 yellow onion
  • 2 jalapeños
  • 1 red pepper
  • 1 green pepper
  • 1 zucchini
  • 3 tomatoes
  • 1 avocado
  • 3 green onions
  • 1 can of organic whole corn kernels
  • 1 can of organic, no salt added black beans
  • 1 can of organic, no salt added kidney beans
  • 24 ounces of tomato juice
  • 4 tablespoons of crushed red pepper
  • 4 tablespoons of paprika
  • 4 tablespoons of chili powder
  • 4 tablespoons of cayenne pepper
  • 4 tablespoons of cumin
  • Salt and pepper to taste
  • 1 tablespoon of olive oil
  • Cheese of your choice (optional)

Instructions

  1. Chop all the vegetables — garlic, onion, jalapeños, pepper, zucchini and tomatoes
  2. In a large stew pot heat oilve oil, garlic, onion, and crushed red pepper on low/medium heat. Stir until they become fragrant
  3. Add ground turkey and cook until browned
  4. Add remaining chopped vegetables  and spices (paprika, chili powder, cayenne, and cumin) — stir until well mixed
  5. Turn heat up to medium and add tomato juice
  6. Rinse beans and corn in a strainer
  7. Bring mixture to a boil and add beans and corn
  8. Cover and cook for 15-20 minutes until the chili has thickened
  9. Serve in a bowl and top with fresh sliced avocado, chopped green onion and cheese of your choice (optional)
  10. Enjoy!

IMG_2673

❤ the fit bitch

Dairy-free Naner Muffins

2 Comments

As many of you know by now, bananas are the f*cking tits. I don’t think I can go a day without having a banana, or something cooked with banana. I found this recipe while surfing instagram this past week and let me tell you, I’m in love! ❤  So quick to make and they are perfect to keep in your fridge and grab as a quick snack or have as a side dish to breakfast. Hell you could even pair them with some Nice-cream and go all out for dessert.

Dairy-free, flourless and just the perfect lil treat!

Credit for this recipe goes out to a girl with some great recipes and tips — @effortlyss. I changed the recipe to include peanut butter instead of almond and blueberries along with chocolate.

Ingredients

  • ½ cup of all-natural peanut butter — or your favorite nut butter
  • 1 ripe banana
  • 1 egg
  • ¼ cup of honey
  • ½ cup of oats
  • 2 tablespoons of flaxmeal
  • 1 teaspoon of vanilla extract
  • ½ teaspoon of baking soda
  • Dark chocolate chips
  • Blueberries

Instructions

  1. Preheat oven to 350 degrees
  2. Rub down cupcake tin with coconut oil so muffins won’t stick — or use cupcake liners if you prefer
  3. Combine all ingredients except the dark chocolate chips and blueberries in a blender
  4. Blend until there are no more large pieces of banana in the batter
    • NOTE: The batter will still appear a bit chunky from the oats, but this is what you want!
  5. Spoon the batter into each muffin mold and fill up a third of the way
  6. Sprinkle dark chocolate chips and blueberries on the top of each muffin and use your finger to push them down into the batter a bit
  7. Pop them in the oven for 10-15 minutes, until edges have started to brown and batter has set
    • NOTE: I made mini-muffins the first time and they only take 7-10 minutes to thoroughly cook
  8. Wait for them to cool and enjoy!

IMG_2637

*I like to store mine in the fridge so they are nice and chilled when I go for a quick little snack!

❤ the fit bitch

 

Alfre-cado Pasta and Shrimp

Leave a comment

Chicago has finally started to warm up 🙂 but last week it was so cold all I wanted was some good comfort food. Nothing more comforting than pasta, am I right!? But how can someone make a pasta dish that is #fitbitchapproved??? Well let me tell you that I have come up with just the recipe.

I got together with my girls and made a delicious avocado-alfredo sauce on whole-wheat pasta, topped with some sautéed shrimp and veggies. Fattening for sure, but not quite as fattening as a homemade pot of Alfredo sauce. So here it is folks, the creamy sauce to change you life – Alfre-cado Pasta!

Yields 4-5 servings depending on how hungry you are 😛

Ingredients

  • 2 ripe avocados
  • 3 cloves of garlic
  • 1½ packs of fresh basil
  • ½ teaspoon of salt
  • 1 teaspoon of black pepper
  • 1 zucchini cut into thin circular medallions
  • 1 yellow squash cut into thin circular medallions
  • 1 handful of cherry tomatoes
  • 1 lb of shrimp – tails and spines removed
  • 3 teaspoons of olive oil
  • Paprika
  • Whole-wheat pasta (I used spaghetti, but you do you! Use your favorite!)

Instructions

  1. Start cooking desired amount of pasta in boiling water
    • NOTE: One handful of pasta is the perfect serving for you!
  2. Heat 1 teaspoon of olive oil in a non-stick pan on medium-high heat
  3. Once is heated, add the shrimp and graciously sprinkle on that paprika
  4. Allow to cook for 5-7 minutes before giving the shrimp a good stir
  5. Meanwhile, in another pan add another teaspoon of olive oil and heat on medium heat before adding your zucchini, squash and tomatoes
    • NOTE: Make sure to keep an eye on the shrimp and veggies so they do not burn!
  6. While everything is on the stove, combine avocado, garlic, basil, 1 teaspoon of olive oil, salt and pepper in a food processor. Blend until mixed into a creamy consistency
  7. Make sure your shrimp is thoroughly cooked, pasta is al-dante and combine all ingredients into one big bowl and enjoy!

IMG_2338

Side note: I set my shrimp to the side and put them on top of the veggies and pasta

❤ the fit bitch

 

Turkey Burger and Fries

Leave a comment

Who doesn’t love a good burger and fry combination? Well, actually, it has to be a really great burger for me to go out of my way to order it, but that usually doesn’t take much. So like any good American girl, I have provided you with a #fitbitchapproved burger and fry recipe (turkey burger, just so I’m not misleading). I made them for a quick family dinner last week and didn’t hear one complaint!

Yields 4 burgers and fries

Ingredients

  • 1 package of ground turkey (usually sold in 1.25lb packages)
  • 1 large sweet potato
  • 2 medium yellow potatoes
  • 1 tomato – sliced
  • 1 avocado – sliced
  • 1 pack of fresh basil
  • ½ a cup of pine nuts
  • ½ a lemon
  • 1 garlic clove
  • Cheese of your choice (optional)
  • Whole wheat buns (optional)
  • Paprika
  • Salt & pepper

Instructions for fries:

  1. Preheat oven to 400 degrees
  2. Cut the sweet potato and yellow potatoes into sticks, about ¼ an inch thick and ½ an inch long
  3. Place in a large bowl and lightly drizzle with olive oil
  4. Season with paprika, salt and pepper to your liking
  5. Give them a good toss and place them on a cooking sheet
    • NOTE: Make sure there is enough room so the fries are not piled on top of each other, rather spread out on the pan so they cook evenly
  6. Place in the oven for 15 minutes before taking them out and giving them a good flip
  7. Place them back in the over for about 15 minutes — until golden brown
    • NOTE: Keep and eye on these bad boys so they don’t burn!

Instructions for burgers — while the fries are in the oven:

  1. Use your hands to mold the meat into 4 evenly sized burger shapes
  2. Dust the side facing up with salt, pepper and paprika
    • NOTE: This is more of a personal preference step. I LOVE paprika and use a lot, while keeping the salt and pepper to a minimum
  3. Heat a pan on medium heat
  4. Once the pan is hot, place the burgers in the pan seasoned side face DOWN
  5. While they are cooking, season the other side in the same manner as the first
  6. Cook on the first side for about 10 minutes before flipping
  7. Cook for another 10 minutes until cooked all the way through – try to only flip once to keep the moisture in your burger!
    • NOTE: Turkey MUST be cooked thoroughly to avoid any potential food sickness, so cut into the middle of one burger with a knife and make sure it is NOT PINK!
  8. If you would like cheese, place a slice on top for the last 5 minute of cooking — I suggest covering the burgers with cheese to make it nice and melty!

Instructions for pesto:

  1. Place the garlic clove, basil, pine nuts, juice from the lemon half, and a teaspoon of salt and pepper into a food processor
  2. Blend until nice and creamy
  3. Sometimes I like to add about a ¼ cup of water to make it more of a sauce and less of a paste, but that’s totally up to you!

If you choose to use a bun, put it in the oven for a couple minutes to get it nice and toasty then place the burger on top with a dollop of pesto, a tomato slice and some avocado, and enjoy!

IMG_2308

❤ the fit bitch

 

Bang Bang Sauce

Leave a comment

Shoutout to my girl Jesse on inspiring this recipe — she scoured Pinterest for healthy appetizers for our Oscar viewing party (party of 2) and came across a recipe for a spicy shrimp sauce. It was actually addictive, but I learned that the sauce called for pre-made sweet and spicy chili sauce, so I set out to make a clean version for me and the beef last night and here it is!

I served the sauce over pan seared salmon, sautéed broccoli, and brown rice. But I plan on cooking with it in many different ways! Best part is, that this sauce can be made and stored in your fridge as long as the expiration date on the main ingredient (psst, it’s greek yogurt) says!

Ingredients

  • 1 cup of plain Greek yogurt
  • 2 tablespoons of honey
  • 2 tablespoons of sriracha
  • 3 green onions chopped

Mix it all together and serve as desired. I keep a mason jar full of it in my fridge for a little extra kick in whatever I’m cooking!

I realized after we housed all the food that I forgot to take a picture of just the sauce itself….so stay tuned for that 🙂

❤ the fit bitch

Teriyaki Lettuce Wraps

Leave a comment

Made this dinner for my family the other night. Took a total of 30 minutes (including food prep) and UNDER $15 for 4 people. Even if you have to buy the soy sauce, it will still be under $20. This recipe is so quick, cheap and easy. It is perfect for a busy night after work or the gym! Also, if you live alone and are big into meal prep, make this and have it for 3 other days of the week…you really can’t go wrong.

Yields dinner for 4

Ingredients

  • 1 lb of extra lean ground turkey (or chicken if you prefer)
  • ½ of a medium zucchini
  • ½ of a red bell pepper
  • 2 large carrots
  • 3 green onions
  • 1 head of lettuce
  • ½ cup of low-sodium soy sauce
  • 1 tablespoon of honey
  • 1 teaspoon of sriracha

Instructions

  1. Cut the zucchini, pepper and carrots into shoe string pieces
  2. Chop the green onions
  3. Wash and trim the head of lettuce
  4. Carefully remove each leaf of lettuce to keep it in a shell/wrap shape
  5. Start browning the turkey in a large sauté pan on medium heat
  6. While the turkey is cooking, whisk the soy sauce, honey, and sriracha together with a fork
  7. After the chicken is almost fully cooked add the vegetables to the pan and stir together
  8. Cook vegetables and meat for 5 minutes before adding the sauce to the pan
  9. Continue cooking for 5 more minutes, stirring every minute or so
  10. Remove from heat
  11. Spoon meat and veggie mixture into lettuce shells and enjoy!

IMG_2268

IMG_2269

❤ the fit bitch

Curry Crusted Salmon

Leave a comment

This salmon recipe is actually one of my favorites to date. I discovered the method for cutting the salmon after the Beef and I had a homemade sushi experience…a little overzealous with the ingredients and allotted time it took to make one roll, we were left with quite the abundance of pre-cut raw fish.

The thin slices of salmon allow for a quick cooking time and a punch of flavor with every bite!

Yields 2 servings

Ingredients

  • 2 6oz. filets of salmon – skin removed
  • ½ cup of quinoa
  • 1 clove of garlic – minced
  • 1 small onion
  • ½ a head of cauliflower
  • 1 bell pepper
  • 1 handful of snap peas
  • 2 tablespoons of curry powder
  • 1 tablespoon of turmeric
  • 1 tablespoon of cumin
  • 1 tablespoon of paprika
  • ½ of a tablespoon of chili powder
  • 2 bay leaves
  • ½ of a teaspoon of salt
  • ½ of a teaspoon of pepper
  • 1 cup of water

Instructions

  1. Start cooking the quinoa – 1 cup for every ½ cup of quinoa
  2. Cut the onion and pepper into ¼ inch thick slices
  3. Cut the cauliflower into bite-sized pieces
  4. Cut each salmon filet into slices. The best way I can describe this is to cut the fish into pieces that resemble a stick of gum.
    • NOTE: You want to keep them all relative in size for even cooking
  5. Mix all of the spices together in a small bowl and quickly whisk together with a fork
  6. Use half of the dry mix to coat the salmon pieces
  7. After the salmon is coated and ready to cook, mix ½ cup of water with the remaining spice mixture
  8. Heat a small amount of olive oil in a large sauté pan on medium heat
    • NOTE: When I say small amount I mean about a quarter sized amount
  9. Once the pan is heated, add onions and garlic. Stir continuously until onion are translucent
  10. Add cauliflower and cook about 5 minutes
  11. Then add pepper and snow peas and cook about 5 more minutes
  12. Add the bay leaves and water/spice mixture to the pan and stir thoroughly. Increase the heat up to high and add the remaining ½ cup of water. Bring water to a boil, stirring continuously for 5 minutes
  13. Reduce heat to a low simmer until a majority of the liquid is soaked up
  14. In a separate non-stick sauté pan, heat a small amount of olive oil on medium/high heat
    • NOTE: If you don’t use a non-stick pan the fish will not stay in tact without a decent amount of oil to coat the bottom of the pan. Definitely an investment to think about if you don’t already have one!
  15. Once pan is heated add your pieces of fish. Cook each side about 2-3 minutes before flipping
  16. Remove everything from heat, serve and enjoy!

Screen Shot 2015-02-24 at 5.33.49 PM-1

Once you have the spices and quinoa in your possession, this recipe will only cost your $20 for two people. Can’t beat that for fresh fish and produce dinner!

Visit my ‘Spice Up Your Life’ post to learn the basic to really build your spice cabinet.

❤ the fit bitch

Screamin Good ‘Nice’cream

Leave a comment

“A pint of Ben & Jerry’s…sure why not?” This was always my thought as I passed the frozen food aisle in the grocery store, that is, until I was turned on to the beauty of ‘nice cream’. Once again, this recipe goes back to my love for bananas, but let me tell you, it was a glorious discovery. If you have an unquenchable sweet tooth, and obsession with ice cream the recipe below is a perfect replacement for the pint packed with dairy, calories and added sugars.

This is my favorite recipe to date, but just like the oats feel free to play around with different fruits and flavors. Sometimes I add cocoa powder or vanilla to the combination to give it a kick. Feel free to do PB2 and even Greek yogurt. Get creative!
Ingredients

  • 1 banana
  • 1 mango
  • ¼ of a fresh avocado
  • ¼ cup of almond milk

Instructions

  1. Chop up banana and mango, put in a bowl and stick in the freezer
    • NOTE: I usually do this while I’m cooking dinner, but you can also store large amount of frozen fruit in freezer for long periods of time. I just prefer fresh!
  2. Once fruit is completely frozen, but into blender with avocado and almond milk
  3. Blend until everything is a thick ice-cream/smoothie-esk consistency
  4. Serve in a bowl with cocoa powder and honey syrup, or just fresh fruit!

Eat the whole bowl and feel guilt-f*ckin-free 😉

Best part is….a giant bowl of ‘nice’cream will set you back only the cost of the fruit, so no more paying upwards of $5 for a pint of B&J’s!

IMG_2169

❤ the fit bitch

Cocoa Nut Bars

Leave a comment

One of the main reasons I started eating clean was when I realized that all prepackaged food was full of mystery ingredients. I don’t know about you, but there is something unsettling when I can’t pronounce an ingredient in something I’m eating.

Sure, you can buy “all natural, organic” this and that, but let’s be real, that will actually break your bank. When was the last time you walked into a Whole Foods and left feeling great about how much you saved on all those organic groceries? Oh wait, I know the answer to that….Never! A simple way to fix this issue is to start making your own clean and healthy food from scratch.

A couple weeks ago I set out on a mission to create a homemade granola bar recipe. I work long hours at a bar and need something that will keep me fueled and satisfied into the wee hours of the night – I tried bringing in fruits and veggies, but it wasn’t enough. I needed something that would fill my stomach, but not overdue the carbs, sugar, etc. After a little research/trial and error I developed these delicious, semi-gooey, no-bake “Cocoa Nut Bars”

Ingredients

  • ½ cup of chopped almonds (you can either buy pre-chopped or put them in a food processor, I prefer the easy way out)
  • ¼ cup of coconut flakes
  • 1 tablespoon of cocoa powder
  • ½ teaspoon of sea salt
  • 1 tablespoon of unsalted almond butter (I like to use raw)
  • 1 tablespoon of honey
  • 1 cup of oats
  • ½ cup of flax meal
  • 1 cup of pitted Mejool dates

Instructions

  1. Prep: Line a baking pan with wax paper and set aside
  2. Coarsely chop oats in a food processor. You want a good mix of whole oats, pieces and some ground to almost a flour consistency
  3. Add the coconut flakes and chop for just a few seconds
  4. Once ground, mix oats, coconut flakes, flax meal, cocoa powder and almonds in a mixing bowl and set aside
  5. Once you have pitted the dates, put them in the food processor and mix until you get a paste-like consistency
    • NOTE: Don’t be alarmed by the noises the food processor makes at first – I initially thought mine was exploding
  6. Scoop the date paste into the same mixing bowl as the dry ingredients and start to mash everything together with your hands. Don’t even bother trying to use a utensil it won’t work
  7. When the ingredients are mixed as best as you can wash off those hands and put the almond butter and honey into a saucepan on medium heat until melted into a creamy sauce
  8. Let the honey and almond butter sauce cool for just a minute, then pour over your date-oat-cocoa mixture and kneed everything together thoroughly
  9. Transfer mixture to the lined baking pan and use your knuckles to flatten everything to a ¼ of an inch rectangular shape
  10. Once flattened sprinkle the top of the granola with coarse sea-salt
  11. Cover with another sheet of wax paper and put in the fridge to set
  12. After about 30 minutes you can take out the granola and cut it into your desired ‘bar’ size
  13. Store in fridge, and grab on the go at your leisure!

I wrap each one individually in wax paper, then tinfoil so they are my very own pre-packed granola bars 🙂 A little salty and a little sweet, but absolutely awesome!

IMG_2106

❤ the fit bitch

“Stuff Your Face” Peppers

Leave a comment

Last week I made Mexican dinner using my absolutely perfect stuffed pepper recipe for my girlfriends and me. It was so much food for each of us, it was almost hard to finish — almost! You can stuff your face with these bad boys and not feel guilty in the morning. And the best part about it, only cost me $20 for all the ingredients 🙂

Not gonna lie, this recipe does take a bit longer, but its perfect for a casual weeknight get together.

Yields 4 “Face Stuffing” Peppers

Ingredients

  • ½ cup of quinoa
  • 1 lb of ground, extra lean turkey
  • 4 bell peppers (color of your choosing)
  • 1 small onion – chopped
  • 1 jalapeño – chopped (optional)
  • 1 tomato – chopped
  • 1 clove of garlic – finely chopped
  • 1 avocado
  • 1 8oz can of black beans – drained and rinsed
  • 1 8oz can of corn – drained and rinsed
  • 1½ tablespoons of cumin
  • ½ cup of low-fat cheese
  • ½ cup of water
  • Salt and pepper
  • Hot sauce of your choosing

Instructions

  1. Start cooking the quinoa in a saucepan
    • NOTE: For every ½ cup of quinoa use 1 cup of water
  2. Pre-heat oven to 350 degrees
  3. While the quinoa is cooking, cut the tops off the peppers, remove and discard the seeds and place the peppers in a baking dish
  4. Chop the rest of the peppers and set aside – if I have to tell you to not chop the stems, maybe cooking isn’t for you 😉
  5. In a separate pan combine onion, and garlic cooking on medium heat for about 2 minutes
  6. Add turkey to pan and cook until browned
    • NOTE: Make sure it’s a large pan, you will be putting a lot of ingredients in there
  7. Once the turkey is browned, stir in jalapeño (optional), tomato, corn, and cumin to the pan. Cook for 3-4 minutes, add water and bring heat up to high
  8. Once the mixture starts to boil, bring the heat back down to medium and stir in the quinoa and black beans. Cook for 5 minutes continually stirring everything together, add salt and pepper to taste
  9. Remove mixture from heat and spoon the mixture into each pepper – go ahead, pack those suckers to the brim, don’t be shiesty
  10. Pop them in the oven for 25-30 minutes, then top them with your hot sauce (don’t go overboard here) then cheese and put them back in the over until cheese is nice and melted

Pull them from the oven and serve with some sliced avocado. Now devour!

IMG_2164

❤ the fit bitch